Skinny Women: To Get Curves…

how  to get curves

Workout A

To Get a Curvier Butt, Hips & Thicker Thighs…

This Is Important…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout B

To Make your Breast Look Bigger…

Once you build enough muscle to have firmer breast and better posture…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout C

To Get Firmer Arms…

Once you build enough muscle to have firmer arms…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Use 1 of these 6 Workout Schedules

1. Four Day Cycle

2. Five Day Cycle

3. Six Day Cycle

4. Seven Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Get Curves

diet to get curves

To see exactly how you need to eat to get curves…

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to get curves"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get curves

  • Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for curves.
  • Eating more than grams of protein will not build curves faster & Do Not eat more than calories because your goal is to turn your skinny body into a curvier, more sexier body without gaining a lot of fat.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but…
  • Eat more healthier foods than these bad foods to limit hunger & massive cravings which'll lead to fat gain from eating too many calories.
  • Eat Whenever you want but you may have to eat at least 2-to-3 meals to realistically get all the calories & protein you need to get curves.
  • Use this tool if you want to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

So the 4 Most Important Things to Get Curves…

  1. Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
  2. Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
  3. Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
  4. Use this diet plan for more curves.

More Tips

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1-35 of 1177 Comments

Hi im 17 i weigh 145 i was wondering if you have a skinny fat body type where you gain most weight in your stomach area how are you supposed to gain weight to get curvyer and also i dont want to lift weights so is there anyway i could workout using my own bodyweight

February 19, 2017

Adrian Bryant

how tall are you? there is an option without weights for workout A. non-weights options coming for workout B & C soon

February 20, 2017


I don't have equipment to do workout B and C, so what do I do?
And more that firmer arms, I want stronger arms without increasing in size like a guy..

February 13, 2017

Adrian Bryant

do this for workout A if no weights

do this for group ONE of workout B and this for group 2 of B

Pushups and pullups will firm up your arms as well

February 13, 2017


Hi, I'm not able to hit the gym cause my schedule is extremely busy and my son has school activities pretty much every day of the week.. I have some equipment at home.. can I do something for myself from home?? Thanks!

February 06, 2017

Adrian Bryant

do this for workout A if no weights

February 06, 2017


Hey Adrain how are you doing. I just wanted to know If I take metabolism pills to help boost weight lost will this affect my butt growth if am doing squats too

February 02, 2017


I am 5'5" , 108 pound.
1. Should i do some cardio for increasing stamina or will it be harmful for me to gain curvy body?
2. Would you recommend heavy weight or light weight ?

January 16, 2017

Adrian Bryant

to gain muscle or curvy weight it doesnt matter but if you want to gain some fat then you will need to increase your calorie intake

2. see the instructions for workouts A-thru-C again. use weights heavy enough to keep you in the recommend rep ranges

January 16, 2017


I'm 5'9" and 97 lbs so I guess that staying at 1500-2000 is not a right amount of calories?

December 25, 2016

Adrian Bryant

for you it should be more than enough especially if you eat closer to 2000 calories but if not then simply add more calories

December 26, 2016


I'm 33, 5'7" at 100 lbs.
I've always been slim. At my highest I was 130. But that quickly melted away after I stopped my birth control (had weight gain a plus but other nasty side effects).
Fast metabolism. I used to be a sprinter. I have nicely shaped legs (that needs some toning) ... but my chest and arms are like straws! So tiny.
Measurements 31", 25.5",35"
I'm thinking I should start a meal plan first. Get a routine going before I start workouts. What do you think?
But my biggest question is, for people like me wanting to gain weight/muscle mass, should I workout after breakfast or a snack or what type meal?

December 15, 2016

Adrian Bryant

does not matter when you workout as long as you get enough totlal calroeis in your diet to gain mass

December 16, 2016

Priza S

I am 5'6 ...160lbs..trying to gain weight and tone... I already figured by working out that i am going to lose that's why I want to gain... although I am not entitled to weights.. are there any other suggestions because I love the detail workouts u have here but not entitled to weights.

December 11, 2016

Adrian Bryant

see workout D here for an option without weights

December 11, 2016


Ill find a better site that has specific information/ I didnt like the fact that most of these were just about using weights, when as for me being skinny. Its not a good idea to start with heavy objects because I have no strength of muscles and I don't want to consider having to tear a muscle and hurt myself. I dont feel trustworthy with the "dieting" yet it doesnt illustrate what type of foods we can and cannot focus on, just "1500 to 2000 calories" and something about sugar and fatty acids.

December 10, 2016

Adrian Bryant

you start with heavy weights relative for your strength meaning you pick a weight you can lift 6-to-15 times

focus on the calories and make sure you get the required amount of protein

Im not sure you'll find another site as detailed as this FOR FREE

December 10, 2016


Do you have any workouts available for thicker calves?

December 06, 2016

Adrian Bryant

this workout

December 07, 2016


I'm 5'9 148 (18yrsold) my inches are 38,28,38. I want to get a smaller waist but mostly looking to get a bigger but and thighs. Which workout would you suggest?

November 24, 2016


Hi Adrian!
For how long should I rest between each rep?

Thank you!

November 22, 2016

Adrian Bryant

no longer than 5 min between each set

November 23, 2016


I want to do only workout A since i'm severely underweight and don't want to lose many calories on the upper body parts (and of course I want to build my butt, hips, legs, etc.)
My question is.. are 2 excercises enough (one from group 1 and one from group 2), It's seems to me like a very short workout...
sorry for my english :)

November 21, 2016

Adrian Bryant

plenty. if you're able to do multiple exercises then you're more than likely not putting in enough effort

November 21, 2016


I'm 33 3 kids, I weigh 116 and I'm 5'7 . I have a very very high metabolism. Once I gain weight it falls right off. I've gotten up to 122 at one point. However my butt has always been jiggly and not firm ever even as a child. My stomach is fine and toned. Which one should I do? Also I have a very small appetite, but yet I do snack a lot throughout the day to help with small appetite.

August 29, 2016


What workouts/diet would you recommend to obtain a body like Rihanna? I'm not looking into gaining a big but just more of so toned and lifted. Looking to creating a lean sexy toned body over all like her. So what would you recommend?

August 27, 2016


So do I just skipped the heavy weight lifting for my glutes what are other ways to tone the glutes instead of lifting heavy not into building a butt

September 01, 2016

Aleksa 26 years

Hey. I am trying to get some curves. I always been skinny. 5 months ago I had a baby and now I am 134lb 5'9. My belly is different now more loose and it feels softer than before. I really want to have a nice core and work on my glutes.
Should I get any supplements and is this workout suitable?
Thank you

August 24, 2016

Adrian Bryant

only get supplements that help you get enough protein in yourdiet

August 25, 2016



After getting the growth or progress that I want, how do I maintain it? How often do I do the same workout with the same weights, reps, etc.-- once a week, twice a week, once every two weeks, etc.


August 18, 2016

Adrian Bryant

probably once every 2-to-4 weeks

August 19, 2016

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